Single Leg Bench Squat

Single Leg Bench Squat

The Single Leg Bench Squat is a challenging lower body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. It is a variation of the traditional squat that adds an extra level of difficulty and requires greater stability and balance. To perform the Single Leg Bench Squat, you start by standing in front of a bench or chair with one foot positioned slightly in front of you. Keep your chest up, shoulders back, and maintain a neutral spine throughout the movement. Slowly lower your body by bending the knee of the front leg and pushing your hips back, while keeping the other leg elevated off the ground. This exercise helps improve unilateral leg strength and stability, as well as address any strength imbalances between your legs. The use of a bench or chair as a guide offers support and allows you to control the depth of your squat. As you progress and become more comfortable with the movement, you can gradually increase the depth of your squat to challenge yourself further. Incorporating the Single Leg Bench Squat into your workouts can be beneficial for athletes, runners, or anyone looking to tone and strengthen their lower body. Remember to start with proper form and gradually increase the difficulty as you gain strength and stability. Adding this exercise to your routine can help enhance your overall lower body strength, stability, and balance.


  • Start by standing with your back facing a bench or a sturdy elevated surface.
  • Place one foot on top of the bench, ensuring that your toes are facing forward.
  • Keep your other leg slightly elevated off the ground, balancing on one leg.
  • Brace your core and maintain a straight back.
  • Slowly lower your body towards the ground, bending at the knee of your standing leg.
  • Continue lowering until your thigh is parallel to the ground or as far as you can comfortably go.
  • Pause briefly in the lowered position before pushing through your heel to return to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch legs.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to avoid injury.
  • Engage your core and glutes to provide stability and support during the movement.
  • Start with a lighter weight or no weight at all to focus on mastering the movement and balance.
  • Progressively increase the weight as your strength and stability improve.
  • Incorporate balance exercises, such as single-leg standing, to enhance stability and control.
  • Ensure that your knee stays aligned with your toes and does not cave inward during the squat.
  • Lower yourself down in a controlled manner, keeping tension on the working leg.
  • Avoid bouncing or using momentum to lift yourself back up from the squat.
  • Use a mirror or ask for feedback to check your posture and alignment throughout the exercise.
  • Incorporate unilateral leg exercises, like lunges or step-ups, to further improve strength and stability.


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